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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Work Rest - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (14/14)
Workout
Work Rest
Weightlifting
Power Clean (3 x 3 )
Power Clean
WOD
Metcon (AMRAP - Reps)
Rx+
30 sec. Front Squats (135/95 lb.)
30 sec. Rest
30 sec. GHD Sit-ups
30 sec. Rest
6 rounds
Rx
30 sec. Front Squats (115/75 lb.)
30 sec. Rest
30 sec. GHD Sit-ups
30 sec. Rest
6 rounds
Fitness
30 sec. Front Squats
30 sec. Rest
30 sec. Abmat Sit Ups.
30 sec. Rest
6 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 01, 2019
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
3 x 3 @ 245 lbs
2
Private
5:30am CrossFit All Level...
3 x 3 @ 225 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 205 lbs
4
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 185 lbs
last 190
4
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
5
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 165 lbs
5
jason
woodall
5:30am CrossFit All Level...
3 x 3 @ 165 lbs
5
The
Godfather
4:30pm CrossFit All Level...
3 x 3 @ 165 lbs
6
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 3 @ 155 lbs
7
kevin
varghese
5:30am CrossFit All Level...
3 x 3 @ 145 lbs
8
Private
5:30am CrossFit All Level...
3 x 3 @ 120 lbs
9
Rodrigo
delaRosa
5:30am CrossFit All Level...
3 x 3 @ 105 lbs
10
Jonny
Baker
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
10
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 3 @ 85 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 150 lbs
2
Maron
Walker
5:30am CrossFit All Level...
3 x 3 @ 145 lbs
3
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 115 lbs
4
Annie
Lewis
9AM CrossFit All Levels
3 x 3 @ 110 lbs
5
Private
5:30am CrossFit All Level...
3 x 3 @ 107 lbs
6
Private
6:30pm CrossFit All Level...
3 x 3 @ 105 lbs
6
Johna
Kobold
5:30am CrossFit All Level...
3 x 3 @ 105 lbs
No knee sleeves
6
Lauren
Pew
9AM CrossFit All Levels
3 x 3 @ 105 lbs
7
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 95 lbs
8
Private
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
8
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 3 @ 85 lbs
form issues :(. also 1x2@90
8
Makayla
Baca
5:30am CrossFit All Level...
3 x 3 @ 85 lbs
9
Alessondra
Hopman
5:30pm CrossFit All Level...
3 x 3 @ 80 lbs
10
Erica
Lugo
4:30pm CrossFit All Level...
3 x 3 @ 72 lbs
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